is this a good routine for a beginer looking for extreme mass

[bigbusdriver]

i consider my self a beginer again as i started lifting when i was 16 years old and stoped around 19 and started again this january.
i am 5'10 300 lbs and about 27 % b.f

i was folwoing arnolds beginer routine to the tee but it feels lke i am over training using it chest three times a week ??

so i starte using this
monday back and bi

wide grip chins (on chin up machine using 75% of b.w.)
5 sets 10-12 reps
bent over barbell rows
1x10 2x8 3x6 4x6 5x10
seated cable rows
1x10 2 x8 3x8 4x6 5 10
lat pull down
3x10

standing barbell curl
1x10 2x8 3x6 4x4 5x10
incline dumbell curls
3x10
preacher curls d.b
3x10

tuesday
chest and tri cept
incline barbell bench press
1x10 2x8 3x6 4x4 5x10
incline d.b. bench
1x4 2x6 3x8 4x1 5x1
incline fly
3x10
skull crushers
1x10 2x8 3x6 4x4 5x10
dips
5x10
rope press downs
5x10
wends off
thurs
seated d.b. press
1x10 2x10 3x6 4x6 5x6 6x8
seated laterals db
5x10
machine press
5x10 stipprs sets (shoulders are real small and lacking)
dumbell shrugs
5x10,8,4,4,10
barbell or machine shurgs
5x10,6,6,4
friday legs
sqats
5x10,4,4,4,8
hack squats
5x10,4,4,4,8
incline leg press
balls out pushing
4 sets max out 2-4 reps
calfs
standing c.r
5x10
seated c.r.
5x10
donkey c.r
5x10
sat/sun off


no juice
limited carbs under a 100 grams a day
350 grams of protien
50-65 grams of fat
cardio 6 days a week
stacker 2
multi vit
creatine

thanks so much for your advice

 

[edgecrusher]

You look as if you are overtraining a touch here bro. I think on your back, you had something like 18 sets. A good rule of thumb, is about 12 -14 sets for large muscle groups, 6-9 for smaller. Also do not rain the same range of the muscle twice. I noticed on your shoulder routine you where doing db presses, in conjunction w/ machine presses. Don't do that, you will only overtrain the muscle and make it smaller. If you have a lagginf bodypart, give it priority and train it early in the week after your longest rest period. This will allow you to focus more effort onto the muscle. Hope this helps, Good luck.

 

[bignate73]

id probably cut that volume in half. not to doubt you bro, but is your intensity HIGH through all 15 sets of calves? i like to punish calves as much as the next guy, but damn...i dont like to be crippled. or all 18 sets of back? i do 3 exercises, 3 sets. seems plenty to me.

this is a good plan if you are trying to do ALL the exercises you happen to like but now reassess it and work on about half the exercises for a short period and then switch to the other half of the exercises in about 6 weeks. if you let your body become accustomed to doing all those exercises you listed.....where do you go for change?

 

[Welsh power house]

looks like way too much if ur natural bb, do 2-3 exercises for big bodyparts....chest, back, legs...no, not biceps!
and reps from 6-10, no more than 4 sets per exercise.
eat more carbs than protein, exp when going for mass gains, buy a protien or weoght gain drink, and consume twice daily, other than that, just EAT, sleep and grow!

 

[bigbusdriver]

ok thanks guys this is my revised program

monday
back and bicepts

back
4x10 chins
4x10 cable rows
3x10,8,6 barbell rows

bicepts
3x10,8,10 standing barbel curls
3x10 incline dumbell
2x10 preacher curls

tuesday
chest and tricepts
4x10,6,4,8 d.b. press
4x10,8,6,8 babrell incline
4x10,8,6,8 incline fly d.b.
4x10,6,6,10 skull crusher
4x10 tricpets pres down rope

wends off

thursday shoulders
4x10,6,6,6 seated d.b. or barbell press
4x10 8 8 10 seated side lats
4x10 8 8 10 bent ovr lats
traps
d.b. shrugs
heavy upward rows 4x8,6,6,6

friday legs
heavy squats 4x10,8,6,4
hacvk squat 4x10
leg exten 4x10
gut busting legpress 3x4,4,1
donkey calf raise 3x10
seated calf raise 3x10
lying ham curl 3x10 or straight leg deadlift 3x10

 

[ragin']

bigbus, looks a little better, definetley listen to these bros... they all are pointing you in the right direction. your overtraining a bit... you need to up the carbs, dude.... dont be afraid of carbs... good carbs, though... no bread and shit but fruit , veggies.. even a little rice wont hurt. up the protien to at least 450g/day if not 500. with all the cardio your doing... the increase of protien and carbs are a must.. also you may want to get ahold of a fat loss catalyst like xenedrine or something. good luck, give us an update soon. peace

 

[theoak01]

i would drop leg extensions,only because your doing 15 sets of legs,it all depends on you,my leg routine looks like this
squats 6x6-7
leg press 3x6-8
hack squats 3x6-8